FRIDAY
24/10/14
LEVEL 2
Warm-up
Press-up; 3 sec lower/1 sec pause/3 sec up; 6 reps
Hollow Rock; 20 sec
Hollow Arch; 20 sec
3 rounds
A)
Bench Press; 5 reps; 5 sets
Complete 5-10 Diamond Press-ups between each round
B)
Workout courtesy of CrossFit Invictus:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets
5 sets
Recommended Loads – 60/40kg
LEVEL 3
A)
Snatch Balance 1 rep max for the day then complete 3×3 at 55-65% of 1RM
focus on speed
B)
10 sets of 20 sec work/10 sec rest, alternating between:
Chest to bar pull-ups
HSPU
C)
Workout courtesy of CrossFit Invictus:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets
5 sets
Recommended Loads – 60/40kg
Explanation of the Levels:
Level 1
A fundamentals programme for beginners and those looking for a steady re-introduction to CrossFit training. Develop technique in the core strength lifts and basic gymnastic movements; work on mobility, ironing out imbalances and gaining positional stability; improve work capacity and movment function.
Level 2
CrossFit Exe class based programme. Further development of technique in barbell and gymnastic movements; testing and developing strength and power; mobility to improve performance; exploring a greater range of energy systems. A complete programme for general fitness and physical capacity, it is possible to remain on this programme indefinitely.
Level 3
Current or prospective CrossFit competitors. A slimmed down version of the full Athlete Programme that will fit people’s schedules a little easier. A focus on weightlifting, CrossFit gymnastics and a full range of energy system work. Structured for progression toward major CrossFit competitions.
Level 4
Individual Programming, for those with the time, dedication and drive to maximise their potential. Athletes in CrossFit, weightlifting, other sports, Military…tailored programming to meet specific goals. Those requiring more individual programmes should contact us on info@crossfitexe.com
